Broke Keto

I should start this by letting you guys know that I’m still a student. I’ve been studying for the past 2 years, and am in my final year of my degree in Communications. Which means that I don’t have much money (what student ever does?!), and I also pay for my own rent, car, food etc, which as we all know, can add up!

When we started keto last year I was working part time at a pretty cool job in the city, and it paid me well enough to afford dinners out and little luxuries every now and again, which was super amazing while I was still at school, then I worked full time as soon as uni wrapped up for the year. Again, super cool and nice for the ol’ wallet.
So while we were starting out on keto, we were pretty ok for money at the time and could afford dinners out and to buy extra food whenever we couldn’t decide what to eat!

Now is a different situation: I’m back at uni, the partner is back at work, and we’re both struggling (financially) after an extended holiday overseas while I look for a new job (that I won’t hate).

Thankfully we’re both adept cooks! We both love food and making new recipes that we’ll enjoy, and we both love making things from scratch! So here are my tips for how to survive keto while also broke AF!

How We Swing It

  • Shop in bulk: Costco for (free range) meats, eggs, dairy and salad mixes
  • Plan your meals: Planning has helped up so much with what to make! We usually have a plan on a Sunday when we have bought all of our groceries with what we’re going to make!
  • Make plenty of food every time you cook, and ALWAYS eat your leftovers! We cook enough so that we can have it again another night (I usually make it into something different because I cannot eat the same food again and again)
  • Use cheaper ingredients that go further and add flavour. Spices are cheap and they add so much flavour, bacon adds flavour and fat to food when you’re trying to increase your fat intake, eggs are cheap, filling, and have great macros for keto – I add them to every single salad by boiling a bunch very few days and just cutting them up for salad.
  • Buy on sale: most foods have shelf lives much longer than the product says, so things like cheeses and meats that are marked down will still be fine for a little while, so try to catch the sales at the end of the day at the market or grocery store when foods are being discounted and freeze them! Which brings me to:
  • Utilising your freezer! Freeze everything you’re not using in the next few days, if you’ve been shopping, then you should know what you want to make for the next few days and you can freeze everything you won’t need! I separate my meats and certain vegetables so that I can freeze all of the stuff I won’t need immediately.
  • Crappier cuts of meat are your friend on the keto diet! Using things like chicken thigh and wing, the fattier mince or cuts of beef are also going to be cheaper than their lean alternative, and they’re all usually higher in fat, which is perfect for the macros you’re aiming for!

I hope some of these tips have helped you out! I find that when it comes to keto, there are some staple ingredients that you can usually find pretty cheap, and everything else is just surplus! Make sure you’re eating plenty of greens and getting in enough micronutrients and you should be golden!

Do you have any extra tips for being keto on a budget? Let me know!

The Crappy Keto Run-down

Disclaimer: I am not a doctor, nutritionist, or expert at all. This is what has happened for me, and here are the places where I got a lot of information when I first started out:

This Video
Healthful Persuit

I started the keto WOE last year with my partner to deal with his allergies to gluten and a few other things that were causing digestive issues. We did really well at it, and kept it up until we went overseas, where we both indulged, and came back a bit more bloated than expected.
I got back into it as soon as we returned because I was enjoying the feelings of digestive comfort, clear-headedness, and of course the weight loss.
Let me tell you though:
It can be rough. Especially the first few days when you get into ketosis.
The “keto flu” gets talked about a lot, and people complain a lot about early days in ketosis. I’ll discuss the “keto flu” in-depth in another blog post.

I thought I might start a little series documenting the stages of ketosis, and since I’ve started by getting back into ketosis after getting back from holidays, I can also document how I’m going, while also discussing many common topics brought up by keto beginners.

Currently I am on day 8 of being back in ketosis. Thankfully, I had been in ketosis before, so my body was able to get me back in quickly.

Weighty Stuff:

I started 9 days ago, and my weight started at 74kg (post holiday bloat).
By day 2, I had dropped almost 1kg of water weight, and 9 days in I have lost a total of 2.8kg.


I have had a lot of time to train lately, and have made myself a pretty intensive workout schedule while I’m so free up.

The Schedule:
Gym 6 days per week. Around 40 mins running, arms, back, chest, shoulders, core, legs, glutes and I’m also working on pull-ups.

I noticed the first few days of being back in ketosis my training suffered, as it does for most! My stamina was shot and I was super weak. Unfortunately, this feeling does tend to stick around for a little while, and it depends person to person how long this might last, or if it happens at all!

The last few days I have noticed a significant increase in my stamina, and a slight strength increase. Day 6 was when things started to click into place for me in the gym, and things have been on the up-and-up since then!

Mental Clarity:

Here’s a thing that I really didn’t take much stock in when I first started keto. I assumed it was all just bunk, until I got into ketosis.
I don’t mean a week into ketosis, I mean when you’ve been peeing ketones for over a week, have acetone breath (another lovely early stages (first 1-3 months) side-effect of keto – “keto breath”), and are waking up at 6:30am without complaints or issues.
That is when you start to notice that the fog has lifted off your brain, you can think clearly and BAM! You’ve now entered that next door of ketosis!

Extra Things to Note:

  • Ketosis isn’t something you can do 6 days a week then have cheat days one day. It won’t work like that unfortunately.
    If you’re willing to be kicked out of ketosis and go back through the whole process again, go for it. But my advice is to stick with it, eat over your calorie amounts if you want to, get bunless McDonalds burgers, or deep fry something, but try to stay away from carbs if your end goal is long-term ketosis.
  • Try to stick to healthy fats. Healthy fats are the ones that will help with your brain function, give you glowing skin, and give you good amounts of energy. Stick to avocado (also a good source of fibre, magnesium, and potassium), olive oils (unheated), coconut products, salmon, brazil and macadamia nuts, tuna, chia, eggs and many more that I might expand on in another post.
  • Drink more water than you think is necessary. It’s important to do this all the time anyway, but when you’re changing up your diet, it’s important to make sure you’re getting enough H2O.
  • Don’t be scared if you poop less often. I was, then I realised that you’re replacing carbs with fat in your diet, carbs take up so much more volume in your body than fat, so you’re actually consuming less food (volume / calories), so your body needs time to adapt to having less volume. So don’t fret, it will pass. 😉

In my next post I’ll discuss “Fat Adaption” and how to tell when you’re a “fat burning machine” (If any of you have listened to Leanne Vogul’s podcast you will know)

P.S. Entering shark week this week. Wish me luck.



Counting Macros for Keto (Sucks)

Let’s preface the above very definitive statement with a quick note that I don’t do it often, but I decided to track a full day of eating today, and my goodness! It made eating so hard today!

Salmon, salad, and a runny boiled egg: Keto macros on point! 

Weigh Everything

The easiest way to track your macros accurately is to weigh it all!
Ensure that you have good kitchen scales, and make sure that you’re using them appropriately!

Keep Up the Fats

Don’t forget why we’re here! Keep your fats up by including good sources of fat like avocado (despite how expensive they are), coconut products, and grass-fed butter.

Exercise – To Log or Not To Log

I personally choose not to log my exercise, even though my goals include losing weight. I don’t think it is accurate enough to rely on the calorie expenditure estimation that they give you.
If you choose to log the exercise you do, please use caution, and don’t rely too heavily on all of those extra calories that the exercise has afforded you!

Rely On Your Intuition

If you think you can, try to rely on your own intuition when estimating your macro intake! Though if you’re not confident yet, count count count! Counting macros helps to build your own understanding of how much you’re eating so you can eyeball it as much as possible.

Honestly, I wish I could be bothered to count my macros more consistently!! I feel like I would reap a lot more benefits from doing it religiously, and I would surely be a lot more conscious of how many extra calories I’m eating!
But I don’t beat myself up about it! I do what I can and when I can!

Do you count your macros religiously? Do you have any shortcuts or advice?

Do you follow a keto diet?

If you want to keep track of what I’m eating and doing, check out my Instagram: @thecrappyrunner

Morning Workouts and Being Overbooked

This morning at the gym I did legs. I ran for about 10 minutes to warm up, did some sprints, then worked out my legs and butt. It was pretty short and sweet, but I got nice and sweaty.

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Me at the gym. In one of my many pairs of the same tights.

After my workout I quickly drove to the shop that sells my favourite flavoured almond milk, bought all three flavours, then I had to go to work.

Being keto has been a lot harder recently than it has ever been before, but mostly due to my lack of time more than anything else.
It is the most ridiculous time of year, and everyone is having parties or gatherings, so this weekend we are traveling a couple of hours away to go to my partners family Christmas. Before that, I will have worked for my 11th day in a row, including a party this evening that he and I are working behind the bar at (student life……….).

So after this weekend I will be more than excited for a relax! I have actually booked myself to nearing the point of not sleeping at all between jobs.
(Constantly repeating the mantra “one more week til holidays, one more week til holidays”)

Running has been OK lately. I have been so busy that I’ve been opting for treadmill sprints over longer runs because it saves time.

That’s about it so far! I’ve been pretty good at getting up and going to the gym every morning, and bought some BCAA’s this week (they’re pretty delicious actually, but we will see if they work, stay tuned), I also started listening to a new (to me) podcast: Dan Carlon’s Hardcore History. It’s epic and dense, but he makes it super interesting! So give it a try if you feel like listening to a man talk about history in an interesting way.

I hope everyone is enjoying the season of being busy and trying to get everything done before Christmas, and I hope everyone in the southern hemisphere is staying cool in this heat!!!

Here’s a gif of John Travolta exercising to make you happy:


More Cardio, Less Hardio (+my workout schedule)

This week has been a light-switch-week for me. My workouts have been more intense and for some reason running has become so much more natural and easy!

I know that last week I complained about using the treadmill, but I think with the strange beginning to summer that we’ve been having in Australia, and the many many Vlogmas videos being posted to YouTube, I am actually coming to appreciate the Treadmill.

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My new theory is that I can do things in ten minute increments. I run for ten minutes as a warm up then see how I’m feeling,  if I’m feeling limber and  (which I usually am after a nice ten minute warm up) I continue for another ten minutes. This then goes on until I’ve done around 3-5km.

It’s magic!!

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Sooooo anyway, that’s been working, so here’s my current workout schedule:

Monday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Tuesday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Wednesday: Chest

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Chest press
  • Incline chest press
  • Fly
  • Pushups
  • 10 min cool down on the Treadmill

Thursday: Cardio

  • So much treadmill
  • As much StairMaster as I can
  • Heaps of rowing
  • More treadmill

Friday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Saturday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Sunday: Blissful rest / LISS

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What does your schedule look like?



Gym vs. Outside (Nature’s Gym)

I have been thoroughly enjoying my new schedule at the gym lately. I have allocated days, body parts, exercises and weights, and have been going quite consistently for strength training.
I decided that to truly attempt to condition my body and make it more useful for running, I needed to incorporate a more holistic method of training.

Welcome back into the rotation strength training 😉

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So yeah, that part has been a blast, but how the hell do you get a good amount of running in while at the gym??!

Why is running on a treadmill so much more tedious than running outside??

It is easier to run on a treadmill, it’s smoother, there are less things to dodge on the ground, and yet running on a treadmill is just so boring!

I get that outside has stimulation, there is an ever changing scenery that keeps your brain occupied etc etc. But seriously, when it’s muggy and raining outside(Damn tropical summers), don’t tell me to suck it up, I’m going to run on a treadmill.

There was a girl at the gym yesterday who ran consistently for 45 minutes on the treadmill, and she is my new hero.

To sum up, both the gym and working out outside are amazing in their own ways! I still prefer being outside (nature, sunshine, vitamin d, trees, you get it), but in a pinch (and for strength training) gyms have a lot to offer! Climate control being my favourite.

How do you get past the tedium of treadmills when trying to up the mileage for the week?! Meditation? TV? Sheer willpower and dedication????

I am actually so curious. Please teach me your ways.

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Fasted Cardio / Not Eating Before Working Out

Today I went to the gym in a fasted state.
I did 45 minutes on the treadmill alternating between jogging and sprinting.
I then did increasing squats from 8kg – 15kg, between regular squats and sumo squats.
I did a total 1 hour in the gym.

And it felt good!

…But would it have felt better if I’d eaten?

This is the eternal struggle. Is it better to eat before training?

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I know that there are some pros to doing fasted workouts, and I sometimes practice intermittent fasting (16:8), but would I reap more benefits from working harder after having sustenance?

It makes me wonder if I should begin doing multiple workouts per day: one morning cardio run in a fasted state, and one in the evening after eating for more explosive workouts like lifting weights or sprinting.

Considering one of my goals is to lose body fat, potentially this kind of commitment may be necessary to reap the maximum reward.

Here is an interested study indicating the differences between fasted and fed for weight loss. It shows that the women in the study that fasted before workouts (in conjunction with healthy diet) lost more weight than those in the study that did not fast before workouts (also with a healthy diet).


So maybe I will test this out for myself and see what happens! I’ll keep you posted.

In the meantime, here’s a gif of my new tights that I bought and love.


Do you practice fasted cardio for fat loss?
Do you also include weight lifting?
Let me know in a comment if you’ve seen any positive results from fasted cardio!